Whether you’ve already hit all the other muscle groups that week or are looking for an easier workout session that will make you feel good about yourself, an arm workout can be just what you need.
And all you really need to get an incredible arm workout is a set of dumbbells.
In this article, I am going to create a workout I would perform myself if I wanted to work my arms with nothing but a set of dumbbells. This session will provide everything you need to leave the workout with an incredible arm pump.
So, if you’re looking for the best dumbbell only arm workout, read on. Keep in mind that it is simply a template and should be modified in whatever ways necessary to meet your individual abilities and comfort level.
Dumbbell Only Arm Workout Overview
This workout can be performed as a stand-alone workout session. It can also be included in an upper/lower split or full body split if you want to add additional arm targeted exercises to your weekly routine.
The only piece of equipment needed for the workout is a set of adjustable dumbbells.
Rest periods will be individualized. However, a good starting point is 1-2 minutes of rest after each set.
The workout as written is meant to be performed in a straight set fashion. This simply means that all of the sets of an exercise should be performed before moving on to the next exercise.
However, if you are short on time, there is no issue with performing a superset combining one bicep exercise with one tricep exercise.
Dumbbell Only Arm Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Hammer Curl | 3-4 | 8-12 |
| Dumbbell Floor Skullcrushers | 3-4 | 8-12 |
| Dumbbell Drag Curl | 3 | 10-12 |
| Dumbbell Overhead Tricep Extension | 3 | 10-12 |
| Dumbbell Waiter Curl | 2-3 | 12-15 |
| Dumbbell Tricep Kickbacks | 2-3 | 12-15 |
Final Thoughts on a Dumbbell Only Arm Workout
I am a fan of arm days. How can you not be? Focusing on only training the muscles of the arms and leaving the gym with a glorious pump? Yes, sign me up!
As mentioned, the workout above assumes all you have is a set of dumbbells. If you have more than dumbbells available to you, you can certainly get more creative.
While arm day workouts are typically associated with bro split training, you can add an arm day to any workout routine if it allows you to better achieve your goals.
You may have noticed that the exercises flip flop between bicep exercise and tricep exercise. This is purposeful as it will really allow you to rest the smaller muscle groups and allow you to recover between exercises that target the same muscle group.
However, this is certainly personal preference. You could also perform all of the tricep exercises and then move on to biceps, or vice versa. Experiment and see what you prefer.
If you have any questions about dumbbell only workout or arm exercise selection, please feel free to leave a comment below.